Simmer Down

Bone broth has become quite the trend in recent years but is no new invention. Bones, vegetables, and herbs have simmered over many a hearth for as long as we’ve cooked over fire. If you subscribe to the idea of “waste not, want not” in your own kitchen, you’ve likely made a flavorful base or a stock from leftover rotisserie chicken bones or a raw chicken. It’s simple to do, requires little more than time and a few staple ingredients, and is the starting point for soups, stews, and comforting dishes we crave in chillier months. Stock and bone broth, however, are not one in the same.

 

Stock is made by simmering animal bones, with or without a little meat clinging to them, with mirepoix (the Holy Trinity of aromatics: onion, celery, and carrot) in water for 4 to 6 hours. Upon straining, the resulting liquid is a thin, aromatic infusion that imparts complexity to dishes. For instance, cooking grains with stock instead of water results in a better tasting quinoa or barley; each grain being impressed upon by the savory stock ingredients.

 

Bone Broth is a complex stock that requires extra, purposeful steps and significantly more hours on the stove. The ingredients are practically identical: bones, herbs, and vegetables. But here the bones are roasted until nearly charred before ever meeting the simmering pot, which makes for a rich, hearty flavor. Here’s where it gets not so simple: Not just any bones go into the pot, but knobby knuckles, feet, and other high cartilage “soup bones” (ask your butcher) are required in bone broths because they contain more collagen. Roasting along with a 18-24 hour simmer, releases the collagen into the stock resulting in a “liquid gold” that resembles the texture of Jell-o when cooled. According to bone broth converts, that extracted collagen boosts immune systems, improves joint health, aids in digestion, and makes their skin, hair, and nails better. 

 

Collagen is a protein that contains amino acids that build skin, bones, and connective tissues. The suppleness and strength of our largest organ—the skin—is due to collagen proteins. As we age, the decline of collagen contributes to wrinkles and sagging, so it seems logical to assume collagen from foods might promote more youthful skin.

 

Research does show that proline and glycene, two amino acids present in collagen, speed healing and recovery of tissues. Glutamine, another amino acid found in collagen, is significant to gut health in that it fuels the rapid turnover of our digestive tract cells. Thanks to cell turnover (every three days we have a new small intestine), and glutamine helps repair and rebuild intestinal villi of the intestines so we can absorb nutrients from food. Slowly simmering bones in the presence of an acid like apple cider vinegar also releases key nutrients into the stock, including calcium, phosphorous, magnesium.

 

With 41 calories and 10 grams of protein per cup (compared to stock’s 86 calories and 6 grams of protein) bone broth is slightly more nutrient dense; however, it is not to be considered a magic bullet. Scientific studies have yet to prove any health claims of bone broth, so the verdict is still out on its actual benefits. So while bone broth is no cure-all, it does contribute to hydration and is a great source of protein.

 

Most of us will not be making bone broth at home, but making stock is super easy and a great way to repurpose left over meats, chicken, seafood and vegetables. They’re both lower in sodium than store bought products as well. Plus, it makes for the best tasting soup since your grandma’s homemade chicken noodle. What could be more healing than that?